[Music] hi everyone welcome back to the show we're here today with episode 25 26 of the Cabral concept today is going to be dedicated to helping you get your absolute best night's sleep you know in the past I've talked about how much deep sleep you need how much REM sleep you need if you didn't hear those shows and how to optimize that part of your sleep cycle which should equate to about 50 of all of your sleep I will link those up today here as well at episode 25 26 but what I want to be able to share with you is actually a formula that I think is a brilliant easy way in order to be able to count down three two one in order to be able to get your best sleep so this is me taking information from all different sources in order to make this as simple as possible that I think you'll be able to use this in your own life hopefully starting tonight so it's something that I absolutely live by I've been talking about it in different pieces over the years but a three two one formula doesn't get any better than that so let's get right into it so literally called the three two one formula for your best night's sleep and the reason why this is so important is because here's the thing I've said this before and I'll say it again but an Integrative Health practitioner or a naturopathic doctor or any type of health-based individual can help you put your body into position to heal by helping give your body whatever it is the deficiencies may be that will come from food that will come from sunlight that will come from heat that'll come from nutritional supplements like whatever it might be and it will help you'll also be helping to remove the toxicities right that can be from sweating it could be from a functional medicine detox it could be from intermittent fasting Etc okay so all of those are fantastic but a lot of the work that's done to rejuvenate and heal your body is not done during the catabolic times of the day so that means that when your go go go when you're exercising when you're working when you're running around when you're in traffic when you're stressed your body's not in a healing state so you need to get in What's called the parasympathetic nervous system the rest and relax the rest and digest you need to be healing the body and so if we think about it if we're waking up let's say at 6 a.m or 7 A.M whatever time you wake up and you're going for 12 hours all right that's more of the catabolic time of the day seven to seven is typically what I call for most people even if you wake up at six hopefully you're easing into your day but by seven okay you're getting the kids up or you're off to school or to work or whatever it might be all right from seven to seven it's go time but then hopefully after that you can start to wind things down so again we are diurnal beings that means we have two phases of our day we've got the light phase during the day the catiblism the work and then but we also need a time to then rejuvenate and regenerate and if we make that catabolic time of the day the light phase of the day the breakdown phase of the day longer guess what we're going to age faster do you see that in your 20s not usually do you see in your 30s not so much the early 30s do you see in your late 30s absolutely right so all of a sudden you're like how did I start aging so quickly right too much catabolic activity too much oxidative stress ages the body rapidly now we cannot escape the aging process but we can absolutely reverse it to a degree and slow it down okay so what's the ultimate way to get into the parasympathetic nervous system it's sleep right so when I say try to be in bed between seven to nine hours every single night more towards the eight to nine hours of your healing that's the ultimate way to know that at least then what one third of the day right eight hours out of 24 you're gonna be in hopefully that parasympathetic nervous system so hopefully we see what if again if you're using a wearable a trackable device your Apple watch your whoop strap your aura ring your bio strap your hanu any of these devices all right if you see your heart rate drop hopefully by at least five to ten points from your waking heart rate okay and if you see your body temperature drop and your respiratory rate drop right your HRV start to go up oh good we're in a healing state right it doesn't matter if your HRV is a 22. if it's lower during the day when you're stressed all that and it goes up at night when you're sleeping you're in a rejuvenating rejuvenating State again we want to improve it yes but that's what we want all right so regardless if you shut it off at seven o'clock or not hopefully from 10 P.M to 6 00 a.m or whatever your sleep schedule is you're in a rejuvenating state that is no longer cannibalism but instead animalism or at least a repair based State that's why I talk so much about sleep because it's the great healer again so as someone who's a naturopath a board certified doctor of naturopathy I don't heal people I help people's body get put into a position to heal I teach diet exercise stress reduction tox removal rest emotional balance scientifically backed supplements and a success mindset that's what it takes to heal now you don't have to be perfect at all of them that's the nice thing when there's eight different parts you don't need to be perfect to all of them but that rest part of the de-stress protocol that I write about in the rain barrel effect that's your sleep protocol all right so quick review seven to nine hours of sleep per night based on the body based on bio individuality based on if you need to heal or not or how active you are during the day might need more if you're an athlete right okay so then how much of that is going to be um REM sleep two plus hours how much of that is going to be deep sleep 90 plus minutes okay so that's why you really want to start tracking your your sleep all right so if you don't know anything about REM sleep or deep sleep or tracking I'm going to link up a couple shows for you today at Steven cabral.com forward slash 2526 and if you ever can't find a podcast just write to us go to cabralsupportgroup.com it's free private group 20 000 plus people in there now uh and we answer your questions so we're happy to do that all right so that's that now let's go over now you know why sleep is so important let's go over the three two one formula simple it's straightforward but here's the thing the most brilliant things in life are simple we just have to Institute them myself included right like it's not just you it's me too because we have so many reasons not to do these things and you'll see why in just a moment but we need to make them we need to make them happen all right so um and again a one more note nsdr I have a podcast on nsdr if you've never heard of non-sleep deep rest I'm going to link that up as well it does not replace sleep I just had a footnote that I wanted to add that for you non-sleep deep rest does not replace sleep it's an add-on it's a bonus recovery to get the body into the parasympathetic nervous system I'm a fan of non-sleep deep rest but it does not replace or make up for your two hours of REM and your 90 plus minutes of deep okay all right all right three two one formula it goes like this three hours before bed let's say you go to bed at 10 o'clock it's a good time to go to bed by 10 o'clock between 9 and 10 probably the most optimal time I have all sorts of podcasts in my book I talk about melatonin cortisol all that right I go through the science behind it but let's just say it's 10 p.m all right so three hours before at seven o'clock you were done with eating No More Foods no more snacks no more anything your Ketone drinks your whatever anything that could be processed as nutrition no more of that can you take supplements before bed yes can you take herbs before bed yes could you take herbal teas we'll get to that in a moment the answer would be yes after that 7 P.M all right no calories you know real calories no real fat why we're trying to turn off our digestive system our energy gets woken back up and ramped up in order to break down food when you put food in your body there is a thermogenesis a thermogenic-based effect our body has to use energy now it burns calories that's good right but not so when you're getting ready to go to bed you want to be calming the body down before bed you don't want to be working on digestion that could then not allow you to calm the body and get into a deep night's sleep so I've said this before I'll say it again nothing improves my heart rate variability which is a signal for stress on the body better nothing proves it more which means it doesn't go up it goes up more when I stop eating three to four hours before bed if I eat right before bed my heart rate variability my deep sleep all of that will go down why energy diverted not to repair and in sleep but actually to digestion so that was a game changer for me my family and I eat dinner between typically 5 30 and 6. that's early for me no doubt about it that is early I prefer to eat later but my health has dramatically improved meaning like I have way more energy the next day I shouldn't say way more energy over time I would have less energy if I kept eating later at night my sleep's not as good because the deep sleep so I go repeat all right start that over here I don't improve from my workouts and recover as well without that deep sleep at night so crucial all right so I stopped eating hopefully by 6 P.M every single night that's my goal that's about four hours before bed for me all right so three two one stop eating three hours per uh before bed this is a problem for a lot of people eating from 12 to 8 and going to bed at ten right because they're in that eight hour window it's a problem or the one meal a day people if you have an enormous meal like people are telling you to do at dinner you're eating all your fifteen hundred and two thousand calories it's a really bad idea it's just it's a bad idea and here's the thing I'm not against any of the people that are saying that it just goes against human physiology and you can track it yourself I always tell you this you do not need to believe me allow me just to bring up topics for debates and then test them yourself finish dinner by 6 PM do that for a week not just for one night what is your heart variability your deep sleep your REM sleep what does that look like with if all are the variables are the same just track it that's all you're so much better off not eating all of your food in one meal it's just I know a lot of people do it it's not the healthiest thing to do all literally every single one of the natural forms of Medicine never said to eat all of your food at dinner and make all of your food at one meal never it's too much stress in the body you're asking your digestive system to break down this massive load of food all at once you don't think that that's digestive distress of course it is for what getting a few more hours of autophagy maybe I've got all sorts of podcasts on that as well be careful be very very careful it's even more dangerous as you get older the older you are I can't go over that on this show but I even give you the science behind it too literally clinically published research should you skip breakfast or should you skip dinner I'm not saying you need to skip either but check out the research I'll link that up today as well at steam cabral.com forward slash 2526. all right a lot of shows to give more in depth all right stop eating three hours before bed trust me Game Changer all right two hours before bed start to see a pattern here right two hours before I bed no more liquids no more water no more teas no more anything now you might say well what about some um you know calming magnesium before bed all right sure like again if that's something you're using as little water as possible or just have it two hours before bed that's all just do it two hours before bed you want to do as little fluid as possible now again well I sometimes have some sips of water at nine o'clock at night yes like I will and the reason is like if I'm thirsty at that time I have a little bit of water but if I don't need any more fluid no more fluid here's why it's not difficult to digest but to a degree water needs to be digest the kidneys need to work same with the bladder and you also don't want to interrupt your sleep at night from the sensation of having a urinate now the sensation of having a urinate has to do with inflammation inflamed prostate for men and all sorts of other issues but again you can just drink too much water before bed and have to wake up to urinate yes the anti-diuretic hormone should work and prevent you from having a urinate but if you have a full bladder you have a full bladder right so two hours before bed try to cut off that water for the night one hour before bed there's the three two one right the one is no more screen time no more bright lights within one hour of bed so for me at about 7 30 7 40 at night I'm putting my daughters to bed getting them ready to get into bed I go around the entire house before bedtime I turn off all the lights except the dimming lights I make sure all the salt lamps are on so they get their amber light I have an amber light in their bedroom so there's no more blue light and it helps to calm their bodies because they're energetic kids just like a lot of kids and healthy kids are energetic kids right like it is the way that it is and so I'm helping them calm their bodies before bed but also I'm helping to call mine too because in a couple hours from then I need to go to bed as well so no more TVs no more um phones and yes that's difficult at times I get it so what if you can't okay you put your uh own on night mode and you wear blue blocking glasses like if that's what you need to do that's what you need to do but it's not just about the blue light it's also about calming your mind not stimulating your mind if you're watching some stimulating show before bed well that's going to keep you in more of the fight or flight it's going to produce more cortisol if you see blue light it's going to produce more cortisol you want cortisol to be dipping like it should be between 9 and 10 slowest levels after it's been dark for a bit and you want melatonin then start to rise naturally and if you do that you fall asleep within 10 minutes right it's easy coming from a complete Insomniac like I was being able to fall asleep every night within 10 minutes it's unbelievable like it's it's life-changing I never thought that that would be me but again I've been following this three two one system for quite a long period of time coming together with this simple formula this is the easiest way to do it I'm telling you right now you're not going to be perfect every night I'm not perfect every night I do my best and by getting yourself into this particular system you're going to see your total sleep improved because you'll fall asleep faster your deep sleep improve your REM sleep improve you'll stay asleep longer which is better quality sleep and you're going to wake up more refreshed and rejuvenated you won't age as quickly you're going to be able to heal faster and honestly you're going to have better balance blood glucose levels and much more which if you're trying to transform your body and body weight it's going to help with that as well so this is the formula to follow if this was helpful let's share it right share it with other people get this message out to other people this is a game changer I'm going to link up above a bunch of other sleep-based shows at stevencobral.com forward slash 2526 thanks everyone have an amazing rest of the week and I'll talk with you tomorrow on our next cobral concept [Music] foreign